Hyperlipidemia is a common health problem, especially in the context of China's urbanization and lifestyle changes, and its prevalence is increasing year by year.

In addition to meat, vegetables are part of a healthy diet, and in the eyes of many people, vegetables are rich in dietary fiber and almost no fat, so people with high blood lipids should be able to eat with confidence.

But in reality, this idea is not necessarily correct.

1. Causes of hyperlipidemia

Changes in dietary structure: With the improvement of living standards, the dietary structure of Chinese has changed dramatically, with the intake of meat and high-calorie foods increasing, while the intake of fiber and vitamins such as vegetables and fruits is insufficient, resulting in an increase in the incidence of dyslipidemia.

Lifestyle changes: Modern people have an accelerated pace of life, high work pressure, sedentary lifestyle, and lack of exercise have become the norm, which are one of the triggers of hyperlipidemia.

Environmental pollution: Environmental pollution, air quality degradation, and food safety problems brought about by urbanization will have a negative impact on physical health and indirectly increase the risk of hyperlipidemia.

2. Reminder: In addition to meat, try to eat as little as possible of these 3 vegetables

Potatoes: Although potatoes are one of the common staple foods, they have a high starch content and are easily digested and absorbed by the human body, while excessive starch intake will lead to an increase in blood sugar and indirectly affect blood lipid levels.

Tofu: Tofu is a traditional food in China, rich in high-quality protein, but it also contains high fat, especially some tofu products, such as tofu milk, which has a higher fat content, and excessive consumption will increase the burden of blood lipids.

Sweet potatoes: Sweet potatoes are rich in starch and sugar, and although they are relatively low in sugar, excessive intake can also easily lead to an increase in blood sugar, which in turn affects the normal level of blood lipids.

As a health-conscious office worker, I used to have dyslipidemia due to long-term irregular lifestyle and unhealthy eating habits.

With the advice of my doctor, I began to adjust my diet, reduce my intake of meat, increase the ratio of vegetables and fruits, and especially reduce the intake of high-starch, high-sugar vegetables such as potatoes, tofu and sweet potatoes.

After a period of adjustment, my blood lipid levels gradually returned to the normal range and I felt healthier.

3. Suggestions for dietary adjustment

Reasonable dietary structure: Controlling meat intake, increasing the proportion of vegetables, fruits and whole grains, and maintaining a balanced diet can help control blood lipid levels.

Diversified vegetable choices: Choose low-starch, low-sugar vegetables, such as green leafy vegetables, tomatoes, cucumbers, etc., the choice of diversified vegetables can provide rich vitamins and fiber, which is conducive to reducing blood lipids.

Moderate intake: Try to control the intake of high-starch and high-sugar vegetables, mix them reasonably, and avoid excessive intake at one time, so as not to have adverse effects on blood lipids.

4. How to control blood lipids in summer?

Summer is an energetic season, but it is also a time of special attention for patients with hyperlipidemia. In the hot summer, not only the temperature is high, but people's diet and lifestyle will also change, which will affect the control of blood lipids.

1. Eat a reasonable diet

Light diet: In summer, when the temperature is high, it is easy to lose appetite, but excessive intake of greasy, high-calorie foods can increase the burden of blood lipids. It is recommended to choose light and easy-to-digest foods, such as stewed vegetables, steamed fish, etc., to reduce the intake of greasy foods.

Eat more fruits and vegetables: Fruits and vegetables in summer are rich in vitamins and fiber, which is beneficial for lowering blood lipids. In particular, foods with high water content such as watermelon and cucumber can not only quench thirst, but also help detoxify and reduce lipids.

2. Moderate exercise

Exercise in the morning and evening: The temperature is high in summer, and it is easy to suffer from heat stroke at noon, so it is recommended to choose outdoor activities in the early morning or evening. Light exercise such as walking, jogging, and tai chi can help improve blood circulation and lower blood lipids.

Water exercise: Summer is suitable for water exercise, such as swimming, water aerobic exercise, etc., which can not only burn calories, but also relieve the summer heat and help control blood lipids.

3. Scientific sunscreen

Choose the right sunscreen: With the increase in outdoor activities in summer, you need to choose the right sunscreen to prevent UV rays from damaging your skin and protect your blood vessels.

Avoid strong light: The sun is strong at noon, which can easily lead to heat stroke and excessive physical exertion, so it is recommended to avoid strong light and choose to move in a cool place.

4. Keep your mind at peace

Good mood: A good summer mood helps to regulate endocrine and reduce blood lipid levels. You can relax and maintain a happy state of mind by traveling, reading, listening to music, etc.

Avoid excessive fatigue: It is easy to cause physical fatigue due to high temperature and humidity in summer, excessive fatigue will affect the normal metabolism of blood lipids, it is recommended to maintain adequate sleep and proper rest.

5. Regular inspections

Regular physical examination: Summer is the season of high incidence of dyslipidemia, and patients with hyperlipidemia should have regular blood lipid tests and adjust their diet and lifestyle in time.

Medical consultation: If dyslipidemia or other health problems are found, you should seek medical consultation in time and receive professional treatment and guidance.

In short, in the hot summer, controlling blood lipids is a special concern for patients with hyperlipidemia. Through a reasonable diet, moderate exercise, scientific sun protection and maintaining a calm mind, you can effectively reduce blood lipid levels and maintain good health.

At the same time, regular check-ups and medical consultation are also important means to maintain blood lipid stability. Hopefully, the recommendations in this article will help people with hyperlipidemia have a healthy summer.

Disclaimer: The content of the article is for reference only, the storyline is purely fictional, intended to popularize health knowledge, if you feel unwell, please seek medical attention offline.